Yoga: Three simple poses to try at home

Yoga can help you function better. Get started with these easy poses.

A woman stretches her arms out in front of her on the floor while sitting back on her heels in a child's pose, an example of yoga poses

The ancient practice of yoga, which combines physical poses, breathing exercises and meditation, can decrease stress and help you relax. Here are three simple yoga poses that can help bring more zen to your day — whether it’s during a pandemic or not.

Child’s pose

  1. Start on all fours.
  2. Bring your big toes together, with the tops of your feet on the floor.
  3. Separate your knees as wide as is comfortable for you.
  4. Sit your hips back toward your heels.
  5. Walk your hands out in front of you until your arms are straight.
  6. Rest your forehead on the floor, if possible.
  7. Hold for three to five breaths.

Helpful tip: If it’s more comfortable for you, extend your arms back alongside your ankles with your palms facing up.

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Mountain-pose-RESIZED
The mountain yoga pose can be a relaxing way to let go of stress at home. (iStock photo by Getty Images)

Mountain pose

  1. Stand with your feet hip-width apart.
  2. Ground your feet downward into the floor and elongate your spine up through the top of your head.
  3. Extend your arms alongside your body, reaching your fingertips toward the floor.
  4. Stay for five deep breaths.

Helpful tip: Engage your core: Activate your thighs, but keep your buttocks muscles soft.

Spinal twist

  1. Lie on your back with your knees bent and your feet flat on the floor, wider than hip-width distance apart.
  2. Open your arms to a “T” position.
  3. Gently lower your knees to the left and turn your gaze to the right.
  4. Hold for three to five breaths.
  5. Move your legs to the right side and turn your gaze to the left.
  6. Hold for three to five breaths.

Helpful tip: Softly press the backs of both shoulders to the ground. Use your core to move your legs from one side to the other.

Benefits for your body and mind

Besides feeling more at ease, yoga can also help you:

  • Lower blood pressure
  • Improve balance
  • Increase flexibility
  • Breathe better
  • Strengthen muscles
  • Relieve low back pain
  • Reduce insomnia

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Posted In Behavioral Health, Coronavirus, Healthy Living, Wellness

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